If maintaining optimal heart health is your primary objective, reconsidering your diet, particularly your intake of highly processed foods like cheese, could be crucial, according to experts. As the importance of nutritional awareness and health becomes more pronounced, attention has increasingly focused on processed cheese and its possible health implications.
Known for its long shelf life and smooth texture, processed cheese has become a topic of concern among health professionals, especially regarding its effects on general health and heart wellness.
To understand which processed cheese might negatively impact heart health, we spoke with nutrition experts. They highlighted that American cheese is particularly concerning among processed dairy items and recommended limiting or avoiding it.
How Heavily Processed American Cheese Can Impact Your Heart Health, According To Dietitians
Known for its creamy consistency, subtle taste, and superb melting capabilities, processed American cheese has become an essential component in many beloved comfort dishes, such as cheeseburgers, grilled cheese sandwiches, and macaroni and cheese.
Lori Walker, a registered dietitian and freelance writer specializing in food and nutrition at Easy Kitchen Guide, explains the reasons behind its popularity and discusses its potential adverse effects on heart health.
"Processed cheeses like American cheese are loaded with sodium and saturated fats, both of which can raise blood pressure levels and increase risk of stroke or heart attack," she says. Walker adds that high cholesterol levels "can also be a result of consuming too much processed cheese as they contain large amounts of cholesterol-raising saturated fats."
High levels of fat and calories, she stresses, "can lead to weight gain, which is another risk factor for heart disease." Sodium, an essential ingredient for both the flavor and shelf life of processed cheese, can significantly impact heart health if consumed in large amounts.
Healthier Alternatives And Dairy Choices
Excessive sodium intake can raise blood pressure, upsetting the delicate balance of the cardiovascular system and heightening the risk of hypertension. Persistently high blood pressure can lead to more serious cardiovascular problems, including strokes and heart attacks.
Dan Gallagher, a Registered Dietitian for Aegle Nutrition, tells us that while American cheese is often examined for its fat and cholesterol, its significant sodium content is frequently ignored.
"Generally speaking, more aged cheese has more sodium, so go with something soft and fresh like mozzarella or cottage cheese to cut down on the sodium," he suggests.
Walker also offers numerous suggestions that include low-fat cheeses and dairy-free alternatives. "Look for cheeses that are made with low sodium and lower fat content, such as feta or goat cheese," she says.
She continues: "Non-dairy options like almond or soy cheese are also a good choice, as they contain less saturated fat than regular cheese and are usually fortified with calcium."
She goes on to say that grated parmesan is "another healthy option since it's lower in calories and has lower sodium levels than most processed cheeses." Finally, cottage cheese is "a great source of protein that can help keep your heart healthy," Walker points out.
The Bottom Line
Regardless of your cheese tastes, it's important to watch your portions and carefully read labels to avoid overeating less healthy processed cheeses.
Including various types of cheese in your diet, along with other nutritious foods, helps maintain good heart health. Along with choosing healthier cheese options, staying active is also essential. Regular exercise is key to keeping your heart working well and reducing the risk of long-term diseases.
